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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jul 11, 2010:

activity # timemileskm+m
  Orienteering5 4:46:52 22.4(12:48) 36.05(7:57) 683
  Bike4 3:47:23 50.04(13.2/h) 80.53(21.2/h) 908
  Running5 3:23:20 23.75(8:34) 38.22(5:19) 415
  Total10 11:57:35 96.19(7:28) 154.8(4:38) 2006

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MoTuWeThFrSaSu

Sunday Jul 11, 2010 #

12 PM

Bike 1:01:31 intensity: (25:39 @1) + (32:24 @2) + (2:37 @3) + (25 @4) + (26 @5) 25.67 km (25.0 kph) +214m
ahr:135 max:197

2 PM

Running warm up/down 31:37 intensity: (9:36 @1) + (21:48 @2) + (13 @3) 6.11 km (5:10 / km)
ahr:137 max:160

Orienteering race 16:51 intensity: (5 @1) + (13 @2) + (27 @3) + (7:28 @4) + (8:38 @5) 4.05 km (4:10 / km)
ahr:182 max:191

Running warm up/down 23:22 intensity: (1:16 @1) + (20:42 @2) + (1:24 @3) 3.87 km (6:02 / km) +100m 5:21 / km
ahr:151 max:162

Saturday Jul 10, 2010 #

10 AM

Running warm up/down 7:53 intensity: (1:35 @1) + (6:09 @2) + (9 @3) 1.25 km (6:18 / km) +16m 5:56 / km
ahr:138 max:165

Orienteering tempo 55:26 intensity: (15:57 @2) + (21:50 @3) + (17:39 @4) 6.36 km (8:43 / km) +173m 7:40 / km
ahr:164 max:178

no flow and still very weak physical. cant get the heart rate up. had to walk all of the uphills. and of course managed to miss as well. not fun like that. but its training. you have to put in work to get better.

Running warm up/down 8:28 intensity: (1:41 @1) + (6:47 @2) 1.24 km (6:50 / km) +6m 6:40 / km
ahr:137 max:155

Friday Jul 9, 2010 #

4 PM

Orienteering 1:27:49 intensity: (3:09 @1) + (51:09 @2) + (30:21 @3) + (3:10 @4) 11.45 km (7:40 / km) +225m 6:59 / km
ahr:154 max:173

Thursday Jul 8, 2010 #

3 PM

Bike 20:12 intensity: (1:05 @1) + (17:48 @2) + (1:19 @3) 8.66 km (25.7 kph) +46m
ahr:145 max:166

little loop to the statoil building

Orienteering 25:59 intensity: (13:50 @1) + (11:32 @2) + (37 @3) 2.49 km (10:26 / km) +89m 8:51 / km
ahr:129 max:162

put out controls

Orienteering 10:36 intensity: (12 @1) + (1:50 @2) + (4:17 @3) + (4:17 @4) 1.89 km (5:37 / km) +19m 5:20 / km
ahr:164 max:177

ran a sprint loop

Orienteering 21:42 intensity: (7:10 @1) + (14:32 @2) 2.05 km (10:35 / km) +45m 9:32 / km
ahr:137 max:159

collected the controls i put out

Bike 13:43 intensity: (22 @1) + (13:21 @2) 4.65 km (20.3 kph) +57m
ahr:148 max:159

cycled home

Wednesday Jul 7, 2010 #

8 AM

Bike 36:48 intensity: (4:29 @1) + (31:55 @2) + (24 @3) 8.82 km (14.4 kph) +268m
ahr:143 max:161

Orienteering 1:08:29 intensity: (17:45 @1) + (39:58 @2) + (9:19 @3) + (1:27 @4) 7.76 km (8:50 / km) +132m 8:08 / km
ahr:138 max:172

Bike 20:38 intensity: (6:28 @1) + (11:36 @2) + (2:04 @3) + (30 @4) 7.64 km (22.2 kph) +97m
ahr:141 max:172

8 PM

Running 21:56 intensity: (24 @1) + (14:09 @2) + (7:10 @3) + (13 @4) 4.47 km (4:54 / km) +41m 4:42 / km
ahr:155 max:176

Tuesday Jul 6, 2010 #

8 AM

Running 58:35 intensity: (7:47 @1) + (44:15 @2) + (6:27 @3) + (6 @4) 10.22 km (5:44 / km) +219m 5:11 / km
ahr:144 max:170

6 PM

Running 51:29 intensity: (4:59 @1) + (22:00 @2) + (11:57 @3) + (12:33 @4) 11.06 km (4:39 / km) +34m 4:35 / km
ahr:156 max:184

trying some new stuff

and i am really in a bad shape - embarassing :x

Monday Jul 5, 2010 #

9 AM

Bike 1:14:31 intensity: (38:57 @1) + (31:40 @2) + (3:54 @3) 25.09 km (20.2 kph) +225m
ahr:132 max:231

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